Swap screen time for green time

Dark mornings, shorter evenings, chilly weather – have you felt tempted to retreat indoors and hibernate lately? 

It's worth resisting that urge. Getting outside and 'touching grass' can work wonders for both body and mind. 

In this month’s Connect, we’ll explore why time in nature is such a powerful mood-booster – and how to feel the benefits even if you’re miles from the countryside. 

Why we’re wired for the wild 

Modern life keeps many of us indoors and glued to screens, which, as we explained in a recent newsletter, isn't always good for us.  

The idea of biophilia helps explain why. It’s the theory that humans have an innate need to connect with life and nature. For most of our evolution we lived in natural landscapes that gave us food, shelter and safety. Being in nature still taps into that deep, built-in response, giving us a sense of calm and fulfilment.

First introduced by psychoanalyst Erich Fromm in the 1970s, the concept is now backed by a wealth of research linking time in nature with better mental and physical health. But with 58% of the world’s population now living in cities – a figure expected to hit 75% by 2050 – many of us risk missing out. 

By numbers: the amazing power of nature

Doubting the importance of nature to your wellbeing? Here's what the research shows: 

• Just two hours makes a difference: Adults who spend at least two hours in nature each week report higher life satisfaction and better physical and mental health (source: WHO) 

• Feel better in five minutes: Just five minutes of outdoor activity – walking, cycling, and even gardening or fishing – can lift your mood and boost self-esteem (source: Barton and Pretty, 2010)  

• Nature speeds recovery: One study found patients who could see nature out of a nearby window healed 8% faster after surgery and used 22% fewer painkillers (source: Ulrich, 1984) 

• Big benefits of biodiversity: Natural spaces with a greater mix of trees, plants, birds and water give a stronger – and longer – lift to mood and wellbeing, lasting up to eight hours after visiting (source: King’s College London, 2023)
  
  
• Daylight lifts your mood: More time in natural daylight is linked to fewer depressive symptoms, better sleep, and lower odds of needing antidepressants (source: Burns et al., 2021) 

Guide: 5 small steps to a natural mood boost

Nature can lift your mood and energy. Here are five easy ways to bring more of it into your day: 

1. Let the light in
Open your curtains as soon as you wake — or better still, step outside for a few minutes. Morning daylight sets your body clock, boosts energy and can lift your mood for the day ahead. If it’s still dark, try a daylight lamp.

2. Take a nature break
If you can, step away from your desk or sofa and head somewhere green. Touch a tree, feel the grass, smell fresh air – studies show tactile contact with nature can calm stress almost instantly.

3. Notice the details
On your walk, slow down and really look: the way leaves move, the sound of birds, how the breeze feels. Small, mindful exercises like these have been found to improve mood and mental health.

4. Look outside
If you can’t get out, just looking at trees or plants helps. Research shows window views of greenery can lower stress and even support focus and productivity.

5. Bring the outdoors indoors
No windows? No problem. House plants and natural objects like seashells, feathers or leaves can give your mood a 'biophilic boost'. As can wildlife photos or natural scents like pine. 

Insights from our community

Reducing loneliness the natural way

Back in May, we explored the growing problem of loneliness in the UK – something we hear about often on our Helpline and in conversations with teams in banks. 

Here's a fact that may surprise you: spending time in nature can help ease those feelings of isolation. Studies show that green spaces help us feel more connected, spark conversations and even make us more likely to help others. 

We know of several charities tapping into this, offering ways to build social connection through nature: 

• Ramblers run friendly guided Wellbeing Walks across the UK 
• Thrive shares advice on connecting with others through gardening 
• The Wildlife Trusts host volunteering days that restore nature and build community

Useful resources

Want to explore this topic further? Start with our on-demand webinar: 

Mental health and the importance of nature: Learn more about how nature supports wellbeing and practical ways to build it into daily life

Then check out these resources: 

Nature's Workforce: A free guide (including step-by-step tips) on bringing more nature into workplaces 

The Wildlife Trusts: Download their free seasonal guide to connecting with nature this autumn 

Mental Health Foundation: Evidence-based advice on why nature matters for mental health and how to make it part of life 

Keep Britain Tidy: Find local litter picks and volunteer projects in parks, beaches and public spaces to boost your wellbeing while improving nature around you